Staying Hydrated During Winter

As the temperature goes down, so does thirst. But that doesn’t mean we should cut down on fluids. The body loses water when we sweat, breathe and go to the bathroom. And since cold weather stimulates urine production, we actually lose more water this way in winter. Proper hydration is important to keep you feeling good and performing your best during physical activity.


  • Drink water before starting
    Try to drink 500 ml of water (2 large glasses) in the two hours leading up to your activity or workout.
  • Bring water with you
    Caution: water freezes outside in winter! And drinking ice water in sub-zero temperatures isn’t very appealing. So if you’ve got winter sports on the agenda, bring hot beverage in an insulated bottle. You’ll be more inclined to drink it!

Apple-cinnamon winter energy drink:
• 250 ml apple juice
• 250 ml water
• 10 ml maple syrup
• Pinch of salt
• 1 cinnamon stick

Combine all the ingredients in a pot and bring them to a boil.
Let sit for about 5 minutes.
Remove the cinnamon stick and pour the liquid into a thermos.

For optimal hydration, take 1 or 2 sips every 10 to 15 minutes.

  • Rehydrate as you recover
    After winter sports, there’s nothing better than a mug of hot chocolate prepared with milk. In addition to helping you recover and rehydrate, it will warm you from the inside out!